Wednesday 25Sept13

Dates to Remember:

Sept 28: CrossFit Hershey 3 Year Anniversary/Open House 10-1pm

Oct 19: Lift Up Luke 930-1230pm

Oct 26: Olympic Lifting Seminar with Jon Zajac (time and price TBA)

Nov 2: Mobility Clinic with Paul Erwin, DPT

Nov 8: Barbells for Boobs at CrossFit 717

Dec 7: CrossFit Hershey Christmas Party 6-9pm at ABC in Harrisburg

Fitness

A1. Pull Ups 4×6-8, rest 60 secs

A2. Weighted Step Ups (DB) 4×10 steps, rest 60 secs

B. 4 Rounds:

Run 400m

5 Power Cleans (135/95)

15 Push Ups

Rest 90 secs

C. Hang Knee Rasies 3×6-10

Performance

A1. Weighted Pull Ups 4×4, rest 60 secs

A2. Lunges (front rack) 4×10 tough steps, rest 60 secs

B. 4 Rounds

2 Mins ON x Rest 4 Mins

8 UB Power Cleans (155/105)

12 Burpees

Max Distance Row with remaining time

C. TTB 4×12 UB